How to Build your Butt!

The women in my family are blessed with great bum genetics. But last year, after going through some stressful and unfortunate circumstances, I was down to 102 lbs and struggling. Truthfully, I didn’t want anybody checking out my backside; I was ashamed because I felt like I was simply wasting away. I wanted to gain weight, but I wanted to do it the healthy way.

For the last year and a half, I have been determined to be the best I can be; mind, body, and soul. And butt. Here are my tips for building a bigger, better butt!

My butt progress, approximately one year between photos 

SQUATS are obviously monumentally important if this is your goal. The big thing here is proper form and squeeze at the top. Go below parallel. Be consistent with your squats, and try to increase weight every couple of weeks. The heavier the squat, the bigger your butt will grow to compensate and support you.

GLUTE BRIDGES are my all-time favorite booty exercise. Again, don’t forget to squeeze at the top! I do these with my back against some kind of support, usually a bench. Throw a barbell across your hips and thrust! Aim for 8-10 reps, 4 sets.

CLAMSHELL EXERCISE really helped me shape those side glutes. This link explains proper form. I’ve actually never used a band; I typically place a plate weight on my outer knee during the reps; increase the weight and you increase the difficulty of this exercise!

I truly dislike LUNGES, but I can’t give them up because man do they work. What’s great about lunges is you can do them anywhere. I grab a couple of 10lb Dumbbells for each hand during my lunges. On the days when I want to focus more on my quads, I do raptor lunges, which are lunges with a shorter stride.

Stuck with it! Progress will happen slowly but surely. I can’t wait to compare pictures another year from now!

Cheers!

Check-in – August 2015

Hey y’all!

Here I am for my August mid-month check-in! I’m going to get straight to it!

This pic is from my workout this morning. I’m still on vacation in PEI, so it might not be the best quality picture but I definitely wanted to ensure I included one that was super up to date!

Improvements: I’m officially bigger pretty much everywhere. I’ve been eating like crazy out here. My pants are tight! That’s okay, I prefer leggings anyways. Arms are looking big, traps are looking mighty fine if you ask me too!

Current Focus: Forever on my legs. I had a CRAZY leg workout here, so bad I could barely walk for two days.  Yet my quads weren’t sore? Only my hamstrings and butt? There is no giving up! Also working on my shoulders, trying to cap those beauties.

Eating: For the last 10 days of vacation I’ve been eating burgers, icecream, fish and chips, and anything else I want. Bulking is fun! It is hard to watch my body change so quickly, but I do my best to embrace it.

Feeling like: I’m thick and I’m strong; feeling powerfully connected to my body. Embracing changs, making gains… I am moving towards my goal so I am happy.